Hummus

Hummus is a plant-based dip that originated from Middle Eastern and Mediterranean cuisine.  Hummus is a great snack that is often served with fresh vegetables or pita chips or spread on sandwiches. It’s a source of plant protein and contains heart-healthy unsaturated fats.  Hummus is simple to make at home using all natural ingredients.

SERVES: 1 0 PREP TIME: 5 minutes

Chick peas, tahini, olive oil and lemon juice

are traditional hummus ingredients.

Ingredients

• 6 oz. 1 (16 oz.) can low sodium garbanzo beans (chick peas)

• ¼ cup liquid reserved from garbanzo beans

• ¼ cup fresh lemon juice or bottled lemon juice

• 1 teaspoon garlic powder

• 1 ½ tablespoon Tahini (sesame seed paste)

• 2 tablespoons olive oil

• ½ teaspoon salt (optional)

1. Breathe garbanzo beans through a strainer and reserve the liquid.

2. Place garbanzo beans, ¼ cup reserved liquid, lemon juice, garlic powder and tahini into a food processor or blender.

3. Process on high speed until a smooth, creamy paste forms.  Stop occasionally to scrape down the sides.

4. Drizzle the olive oil into the dip while blending at a slow speed.  Add salt, if using.

5. If the dip is too thick, thin out with a few tablespoons of reserved bean liquid.
          

   Tip:  Try blending in different flavors like roasted red peppers (drained), diced jalapeños, olive tapenade, curry, cumin or your favorite herbs or spices.

   Store covered in the refrigerator for up to 4 days. Do not freeze.